AM
A. Rack Delivery x3 + Tall Clean x3 + Front Squat x3 – 3-4 sets of the complex building @75-95#
B. Power Clean x3 + Front Squat x3 – build to heavy complex for the day; rest as needed
265# !!! Not bad for me, lifting gets better. Squats easy. Thats a massive PR
C. Clean Grip BB Pendlay Row – 4 x 8-12; rest as needed (progress load or rep-range)
10-12 reps with 165#
+
2 Sets:
20 Atl Pistols
60sec Rest-walk
2 Pegboard Climbs
60sec Rest Walk
20 GHD sit-ups
60sec Rest-walk
100ft HS walk
60sec Rest-walk
No problem here.
PM
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
Roadbike 20 min
Run 10 min
X2
+ 60 minutes easy kajaking in the river to relax
FLO‘S Training Blog 